Tuesday April 10 2018
Strength 5×5 back squat @ 70%. Superset with 4x 30 second weighted elbow plank 15-12-9-6 “EMILY” ring MU *Scale MU to 2x CTB pullups pistols (per leg) hold weight plate for balance and box as a target After each round 50ft handstand walk or shoulder taps facing away from wall *Scale HS walk […]
Monday April 9 2018
Happy Monday Everyone Warm up 6 cat cows 6 ps elbow openers in a kneeling position T spine and lat release with peanut Clock Planks .. both directions shoulder warm up with bands Strength 10 minute EMOM: 2 power snatches 4 […]
Wednesday April 9 2018
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist 1 RM TEST WEEKS Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can […]
Tuesday April 8 2018
Christine is coaching tonight!!! Don’t miss this, our beloved Christine is moving in June. :((((( This will be one of the last times you will have a chance to be coached by a gold Medalist. Test day Weak Skill before or after TESTING…. Write in your book what you achieved for these categories and we will retest […]
Closed Saturday April 7 due to flood repairs
Monday April 7 2018
PR WEEK NO 2 …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….…. Warm up Rachel surprise up STRENTGH 20 min. Bench press 5 4 3 1 1 1 …3 attempt at your 1 rm use a push sets to determine rm. alternate 10ps SLRD Lifts with DBell […]
Closed Friday April 6 due to flood repairs
Closed April 5 due to flood repairs
Wednesday April 4 2018
PLEASE REMEMBER GYM CLOSED THURSDAY FRIDAY and SATURDAY APRIL 5 – 7 FOR FLOOD REPAIRS :(((((( Classes start at 6:00 am today …… get in here early and get it done! Warm up 10 ps side band pull in a lunge position … 10 bent over rows with bands 10 medial deltoid raises […]
Tuesday April 3 2018
PLEASE REMEMBER GYM CLOSED THURSDAY, FRIDAY AND SATURDAY, APRIL 5-7 FOR FLOOD REPAIRS :(((((((( BIG HAPPY BIRTHDAY TO OUR WONDERFUL PHAE…. WOW YOU HAVE COME A LONG WAY AND IT’S BEEN GREAT WATCHING YOU GROW INTO ONE HECK OF AN ATHLETE, COACH AND TRAINER …….. WE AT CFSS ARE GRATEFUL AND BLESSED TO WORK ALONG […]